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7/05/05 |
Warmup: 400 swim, 300 pull, 200 kick, 100 swim 8x50 on 1:00, descend 1-4 and 5-8 4x300: 150 fast, 150 moderate 1-2min rest in between, rotate leaders Warmdown: 200 EZ Total: 2800 |
Warmup: 400 swim, 300 pull, 200 kick, 100 swim 6x50 on 1:20, descend 1-3 and 4-6 4x300: 150 fast, 150 moderate 1-2min rest in between, rotate leaders Warmdown: 100 EZ Draft set with A; turn at flags if necessary Total: 2600 |
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7/07/05 |
Warmup: 400 swim, 300 pull, 200 kick, 100 swim 8x50: 25 drill, 25 swim on 1:00 8x50: 25 drill, 25 fast on 1:00 Optional, if not doing Holliston: 8x100 on 1:45, pace Warmdown: 200 EZ Total: 2000 (2800) |
Warmup: 400 swim, 300 pull, 200 kick, 100 swim 6x50: 25 drill, 25 swim on 1:20 6x50: 25 drill, 25 fast on 1:20 Optional, if not doing Holliston: 6x100 on 2:05, pace Warmdown: 200 EZ Total: 1800 (2400) |
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7/12/05 |
Warmup: 200 swim, 200 kick, 200 pull 4x50 (25 T-press drill, 25 swim) on 15s rest 400 swim, first 50 fast!; 30 sec. rest 4x50 stroke, easy on 1:15 400 swim, third 50 fast!; 30 sec. rest 4x50 (25 drill choice, 25 swim) on 1:20 400 swim, fifth 50 fast!; 30 sec. rest 4x50 stroke, easy on 1:15 400 swim, seventh 50 fast!; Warmdown: 100 EZ Total: 3100 |
Warmup: 200 swim, 200 kick, 200 pull 4x50 (25 T-press drill, 25 swim) on 15s rest 300 swim, first 50 fast!; regroup behind A 4x50 stroke, easy on 1:15 300 swim, third 50 fast!; regroup behind A 4x50 (25 drill choice, 25 swim) on 1:20 300 swim, fifth 50 fast!; regroup behind A 4x50 stroke, easy on 1:15 (optional) 300 swim, fifth 50 fast!; regroup behind A Warmdown: 100 EZ Total: 2200 (2700) |
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7/14/05 |
Warmup: 300 swim, 200 pull, 100 kick 3 x 200 descend, on 3:15 6 x 100 odds hard, evens dps, on 1:45 12 x 50 odds (25 fast, 25 ez); evens (25 ez, 25 fast) on 1:00 Warmdown: 200 EZ Total: 2600 |
Warmup: 300 swim, 200 pull, 100 kick 2 x 200 (easy, fast), on 4:00 4 x 100 odds hard, evens dps, on 2:10 10 x 50 odds (25 fast, 25 ez); evens (25 ez, 25 fast) on 1:15 Warmdown: 200 EZ Total: 2100 |
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7/19/05 |
Warmup: 300 swim, 300 pull, 300 kick 6 x 50 (25 drill 25 swim) 10 x 150 (50 stroke, 100 free) on 2:45-3:00 Warmdown: 200 EZ Total: 2900 |
Warmup: 300 swim, 300 pull, 300 kick 4 x 50 (25 drill 25 swim) 8 x 150 (50 stroke, 100 free) on 3:15-3:30 Warmdown: 100 EZ Total: 2400 |
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7/21/05 |
Warmup: 300 swim, 200 pull, 100 kick 3 x 500 on :30 rest #1 swim moderate with drafting #2 pull, breathing 3,5,3,5,3 #1 free, stroke, free, stroke, free by 100s Countdown 100s: First 100 on 2:00, then each :05 faster Warmdown 100 Total: 2200 + Countdown 100s |
Warmup: 300 swim, 200 pull, 100 kick 3 x 400 on :30 rest #1 swim moderate with drafting #2 pull, breathing 3,5,3,5 #1 free, stroke, free, stroke by 100s Countdown 100s: First 100 on 2:30, then each :05 faster Warmdown 100 Total: 1800 + Countdown 100s |
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7/26/05 |
Warmup: 200 swim, 200 pull, 200 kick 6 x 150 pull with breathing pattern: 3,5,7 per 50 Fast: 300, 250, 200, 150, 100 full recovery :30 to 1:00 in between Warmdown: 200 EZ Total: 2700 |
Warmup: 200 swim, 200 pull, 200 kick 4 x 150 pull with breathing pattern: 3,5,7 per 50 Fast: 250, 200, 150, 100 full recovery :30 to 1:00 in between Warmdown: 200 EZ Total: 2100 |
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7/28/05 |
Warmup: 300 swim, 300 pull, 300 kick 4 x 300 drafting, A+B together. 8 x 50 alternate build-up, build-down on 1:00 Warmdown: 200 EZ Total: 2700 |
Warmup: 300 swim, 300 pull, 300 kick 4 x 300 drafting with A - turn at flags if necessary 6 x 50 alternate build-up, build-down on 1:15 Warmdown: 100 EZ Total: 2500 |